Category Archives: Task Based

For time, perform x rounds of…

Crossfit Open WOD 20.4 (scaled)

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This is the very close to the official scaled version of this WOD.

For time ( 20 minute time cap )

  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 65lbs
  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 95lbs
  • 30 x Box Jumps
  • 10 x Clean and Jerk @ 115lbs
  • 30 x Box Step Ups @ 30lbs
  • 10 x Clean and Jerk @ 135lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 155lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 185lbs

Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.

Front Squats then KB Cleans, Goblet Squats and Row

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Every 2 minutes for 12 minutes

  • 5 x Front Squat @ 50%
  • 3 x Front Squat @ 60%
  • 3 x Front Squat @ 70%
  • 2 x Front Squat @ 80%
  • 1 x Front Squat @ 90%
  • 1 x Front Squat @ 95%

Then 5 rounds for time

  • 4 x Single Arm Alternating Kettlebell Clean and Press (2 per side) @ 24kg
  • 8 x Goblet Squats @ 24kg
  • 12 Calorie Row
  • Rest 1 minutes

Results: Front Squat 125-145-165-185-205-215lbs. Metcon – 17:56 including the rest.

Bench Press, Pullups and Lunges, then Assault Bike and Sled Pushes

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Joined Lisa at her gym for a drop in visit.

3 rounds of

  • 5 x Bench Press @ 65%
  • 6 x Ring Pullups
  • 12 x Walking Lunges @ 16kg per Hand

Then 3 rounds of

  • 10 Calorie Assault Bike
  • 50m Sled Push with 90lbs

Results: Used 135lbs for the Bench Press. The rest as prescribed. Assault Bike and Sled Push were a nice change since I don’t have these at home.

Front Squats then Cleans, Pullups and Sandbag Thrusters

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Crossfit Invictus Workout from October 23, 2019.

4 sets of

  • 3 x Front Squats @ 75-85%
  • Rest 2 minutes between rounds

Then 3 rounds for time of

  • 10 x Squat Cleans @ 95lbs
  • 15 x Pullups
  • 20 x Sandbag Thrusters @ 30lbs or Wall Balls

Results: Front Squats 165-185-185-185lbs. Metcon in 10:40.

Pullups, HSPU and Reverse Lunges then KBS, Pushups and Deadlifts

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Every 90 seconds for 18 minutes (3 sets of each)

  • Round 1 – 6 to 8 x Strict Pullups
  • Round 2 – 6 to 8 x Handstand Pushups
  • Round 3 – 8 x Single Arm Kettlebell Overhead Reverse Lungs with KB in Left Hand @ 24kg
  • Round 4 – 8 x Single Arm Kettlebell Overhead Reverse Lunge with KB in Right Hand @ 24kg

Then 5 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Deadlift @ 165lbs

Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.